Dear Runner Bod,

We say we shouldn’t comment on women’s bodies. And I agree. But here’s the uncomfortable truth: women’s bodies are commented on, every single day. So what happens when weight loss is publicly praised, medicalized, and celebrated especially when it’s achieved through GLP-1 medications used solely for aesthetic weight loss? In this episode, I unpack why I think it is worth critically examining GLP-1...

What if improving your hormone health didn’t require supplements, protocols, or “fixing” your body—just fueling it properly? In this episode, I break down how eating enough and fueling intentionally as a runner can inadvertently support hormone health. We’re talking improved fertility markers, fewer PMS symptoms, better cycle regularity, increased sex drive, and more support through perimenopause—...

We are going to be talking about seed oils and dietary fat in your runner's body in general. We are really going to dive into food science today. I am not going to tell you that certain foods are good or bad. We cannot have black and white thinking when it comes to foods. I also talk about how mental health is directly linked to our physical health. This episode originally aired August 28, 2023. D...

Why do you feel so dissatisfied with your body? I am talking about when I went into a gym for a free personal trainer assessments. These assessments can be the root of the reason for why women have issues with their body. I share all the juicy details of the assessment and what I told the personal trainer. This is a repeat episode from March 4, 2024.   If you have questions about this episode DM o...

Between the travel, sugar cookies, and social chaos, it’s easy to feel off-kilter this time of year. In this episode, I’m sharing four science-backed ways to feel grounded, energized, and confident in your body through the holidays—without restricting or obsessing. You’ll learn how to: Set boundaries and protect your energy (yes, it’s okay to say no!) Commit to some kind of movement—because consis...

Lately, your feed might be full of “wellness” influencers suddenly crediting their transformation to GLP-1 meds. But here’s the thing: when health creators start shrinking themselves for clicks, it sends a dangerous message … that thinner automatically means healthier. In this episode, we’re talking about the real cost of chasing a smaller body: disrupted hormones, slower metabolism, higher injury...

Most women runners think RED-S is something that happens to “other athletes.” In reality? It’s one of the most common reasons female runners struggle with fatigue, plateaus, nagging injuries, missing periods, and feeling like their training just… isn’t working. In today’s episode, I’m breaking down what RED-S actually is, why it doesn’t start with weight loss or appearance, and how it quietly impa...

In this episode, I’m breaking down one of the most misunderstood topics in nutrition: sugar. We’re unpacking why sugar isn’t inherently bad for you, why it isn’t addictive in the way people claim, and why your runner body actually benefits from strategically using simple carbs. You’ll learn: Why sugar triggers dopamine (and why that’s not the same thing as addiction) The difference between physiol...

Madalyn and I talk all things CARBS!! She shares about the purpose that carbs serve, how not all carbs are created equal and how you can use them to balance a meal. We also talk about the stigma around body size and diabetes. Also did I mention she is a runner! This episode originally aired June 12, 2023. Follow Madalyn on Instagram @diabetes.rd . You can also check out her website http://madalynd...

You’ve crossed the finish line — now what? Before you jump into the next training block, let’s talk physiology. In this episode, I’m breaking down exactly what happens inside your muscles, hormones, and metabolism when you don’t take time off (hint: it’s not pretty). We’ll cover how strategic downtime helps restore glycogen, rebalance stress hormones, rebuild muscle, and reignite motivation so you...

Sometimes race day doesn’t go the way you trained for. In this episode, I open up about my September half marathon — the disappointment I felt crossing that finish line, the messy middle of processing it, and the mindset shift that’s helping me move forward. If you’ve ever walked away from a race wondering “what was all that work for?” — this one’s for you. Let’s talk about how to turn the sting o...

You’ve been told that “calories in, calories out” is the holy grail , but for female runners, that formula can quietly tank your metabolism, mess with your thyroid, deplete your iron, and weaken your bones. In this episode, Serena breaks down the science of why low-energy availability wrecks hormone balance, how chronic dieting blunts your metabolism, and what to do instead if you actually want to...

This week I interview Elizabeth Clor and we talk about what it means to be a runner. She has a different way of thinking about being a runner that may not be the traditional way you have heard about it before. She also shares her story on how she got started with running and how she went about qualifying for Boston. This is episode originally aired April 10, 2023.    You can follow Elizabeth on In...

This week I talk to Dr. Lisa Folden about how fitness and health looks different for everyone and how our bodies are supposed to change. It can be challenging to unlearn what diet culture has told us. This episode originally aired April 17, 2023. Follow Dr. Lisa on Instagram @healthyphit . Or check out her website www.healthyphit.com . Ready for some new socks? Check out Sock Guy and use my code s...

Nervous about your big race? Don’t worry—I’ve got lots of tried-and-true tips to help you feel prepared, fueled, and confident on the starting line. From the golden rule of race day, to exactly why carbs matter, to building a mental game plan—you’ll finish this episode ready to enjoy every step of your race!  I mention a previous episode with Dr. Mitchell Greene, click here to listen to it!   Save...

This week on Dear Runner Bod, I’m sharing a behind-the-scenes update on my training for my upcoming fall half marathon. Spoiler: my body has never been great at heat acclimation—and this training cycle is proving no different. I chat about what it’s been like managing hot summer miles, higher heart rates, and hydration struggles, and how I’m adjusting my carb intake and fluid strategy to keep perf...

Think carb loading means eating a giant bowl of pasta the night before your race? Think again. In this episode of Dear Runner Bod, I’m breaking down the top 3 carb loading mistakes I see runners make all the time—and what to do instead. You’ll learn why: Simply adding carbs to your usual meals won’t cut it Hydration is just as critical as glycogen storage Skimping on carbs can sabotage all your ha...

I talk with Dr. Victoria Sekely, she is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs. Victoria and I are talking about how to unlearn perfectionism in running. She shares her journey with this and how she is still...

I am talking about intra run fueling, I have started doing my long runs again and I am very excited to start intra run fueling again. I give you the science behind using manufactured gels vs food you can buy in the candy aisle and help empower you to choose which one is right for you. I share how often you should fuel and how many grams of carbohydrate per hour you need to fuel your body for your...

We’re talking estrogen—but not just the kind your body makes. Today’s episode dives into exogenous estrogen exposure—from birth control pills to plastics—and how it can impact your hormone health, performance, and overall wellbeing as a woman runner. I’ll share: Why I stopped oral contraceptives How simple swaps like choosing natural fiber clothing and ditching plastic food storage can make a diff...

Think your legs, lungs, and muscles are running the show? Think again. In this episode, we pull back the curtain on your nervous system — the ultimate behind-the-scenes player that decides how you perform, recover, and adapt. I’ll explain how stress, sleep, and even your thoughts can prime you for breakthroughs… or hold you back from them. If you’ve ever wondered why some days you feel unstoppable...

In this episode, I’m diving into my training prep for the fall races and sharing how I’m adjusting my nutrition to keep up with my added mileage. As I start to push my limits with more intense runs, I’m increasing my calorie and carb intake to support my body’s needs and fuel for the miles ahead. Whether you’re training for a race or just trying to feel your best during peak training weeks, this e...

In this episode of Dear Runner Bod, we tackle a big question: Can you fuel your body with adequate calories while skimping on carbs? Calories are crucial, but what about carbs—the body’s primary fuel source for exercise and recovery? Is it really possible to thrive as an athlete by cutting back on carbs, even if you’re hitting your calorie goals? Join me as we break down the science of energy bala...

I have gotten a lot of questions on Instagram about insulin resistance. I share what insulin is, how it impacts our bodies and what it does when we have resistance to it. I give you some lifestyle changes to try to lower your insulin resistance.  This episode originally aired October 21, 2024. Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order! Don't forge...

In this episode, I dive into the ins and outs of nursing during the first year of motherhood, all while balancing the demands of being a runner. Whether you’re juggling early morning miles or training for your next race, I’m sharing real talk on how breastfeeding can impact your energy, fueling, and recovery. From the highs and lows of lactation to navigating the how do I fuel for this? moments, I...